Heel Raises: Boost Your Circulation and Recover Your Energy in 1 Minute

: The ultimate active micro-break to fight a sedentary lifestyle, stimulate the calf pump and bring back lightness in your legs without leaving your desk.

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Heel Raises: Boost Your Circulation and Recover Your Energy in 1 Minute

20+ YEARS

More than 20 years of experience

+700 PROJECTS

More than 700 projects

+7000

More than 7000 participants in our training programs

+7000HRS

More than 7000 hours between training and coaching

Your daily rhythm • Your wellbeing • Active micro-breaks • Add Healthy Life

Break free from workplace sedentary habits right from your own desk

Do you spend many hours sitting while working or standing in front of the computer? At the end of the day, noticing tired or heavy legs is the clear sign that your blood flow needs a boost. You don't need to stop for hours to take care of your health; introducing small conscious movements throughout the day makes a big difference in your energy, mental clarity, and long-term wellbeing.

20+ years Driving organizations

How the calf pump works and its benefits

By contracting consciously when you raise your heels, this muscle group presses the deep veins and pumps blood back to the heart, acting as our "second heart".

🫀 Promotes microcirculation:

Stimulates peripheral blood flow and actively supports vascular health.

🩸 Efficient venous return:

Facilitates the natural return of blood from the lower limbs to the heart

🌿 Relieves inflammation:

Helps notably reduce the bothersome feeling of heaviness and swelling.

⚡ Relieves daily fatigue:

The perfect remedy for active legs after long days of static inactivity.

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PRACTICAL GUIDE

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How to perform heel raises correctly

You don't need sports equipment or to change your clothes. Follow these simple steps directly at your workstation to integrate this habit into your daily routine.

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Starting Position

Stand next to your desk or leaning against a wall, with your feet parallel and hip-width apart to ensure full stability.

Inhale and Lift

Inhale gently as you slowly lift your heels as high as possible, lengthening your spine toward the ceiling and growing from the crown of your head.

Exhale and Lower

Exhale in a controlled, gentle way as you lower your heels until the entire sole of your foot rests on the floor again.

The Daily Dose

Perform 20 repetitions daily, coordinating the movement fluidly with your natural breathing and without rushing.

Closing and Well-being

When you finish, take a deep breath and notice the immediate feeling of lightness, dynamism, and well-being in your legs.

Frequently Asked Questions

We answer your questions

Why do heel raises help improve leg circulation?

When you raise your heels, the calf muscles (gastrocnemius and soleus) contract actively. This contraction acts as a natural mechanical pump that presses the deep veins, facilitating and driving the return of blood back to the heart ("the second heart").

How many times a day should I do this microbreak and how many repetitions?

It is recommended to do a set of 20 repetitions daily, coordinating the movement with your breathing. You can repeat it several times throughout your workday, especially when you have been sitting for a long time or notice heavy legs.

Do I need any special equipment or footwear in the office?

None. It is an exercise designed to be immediately integrated into the work environment. You can do it with your usual footwear, standing next to your desk and lightly leaning on the wall or the back of a chair to keep your balance.

What short-term benefits does it provide against office sedentary behaviour?

It helps to immediately mitigate the feeling of swelling and heaviness, mobilises the ankle joints that become stiff from inactivity and restores dynamism and energy to the whole body in just one minute.

Who is this exercise aimed at?

It is designed inclusively for anyone: both for independent professionals and individuals looking to take care of themselves in their daily lives and for organisations and companies of any sector that wish to promote vascular health and the comprehensive well-being of their teams.

Do you want to bring microbreaks to your company or your daily life?

We design integrative health programs and active microbreaks both to boost your team's well-being and to take care of your day-to-day life on a personal level.

Do you want to bring micro-breaks and well-being to your organization?

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Heel Raises: Active Microbreak to Improve Circulation

Discover how heel raises activate the calf pump, improve venous return, and combat a sedentary lifestyle in just 1 minute a day

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